Magnesium Glycinate vs Magnesium Citrate: What's the Difference?

And Which Magnesium is Right For You?

The Magnanimous Miracle of Magnesium

Okay: all alliterative fun aside, magnesium is no joke when it comes to a healthy body. Did you know that magnesium is involved in over 300 processes throughout your body? This miraculous mineral is involved in muscle and nerve control, energy products, protein synthesis, and helps build bones, DNA, RNA, and more. It’s also involved with blood sugar, energy production, and normal heart rhythm.

So where do you get your daily magnesium intake? Well, that’s where we get a bonus: magnesium is found in a wide variety of foods. Many vegetables, fruits, grains, and animal protein sources have varying levels of magnesium. Interestingly enough, the two most potent natural sources of magnesium are pumpkin seeds and chia seeds. One ounce of pumpkin seeds contains 156mg of the mineral; chia is packed with 111mg per ounce.

Food for Thought: Levels of Magnesium in Food Groups 

As we mentioned above, before you go thinking pumpkin and chia seeds are for the birds (or even just filler in kombucha drinks), think again. Eating a varied diet of healthy, whole foods can help your body gain a bunch of magnesium. For instance, just an ounce of pumpkin seeds contains 37% of your daily recommended intake. 

But what if you’re not “too nuts” about nuts? 

Maybe you’re one of those types who feels like eating bags of seeds seems... a little...seedy

Well, here’s a list of magnesium-rich foods recommended by the FDA: 

Magnesium rich foods

How Much Magnesium Do You Need? 

Depending on your age and gender, magnesium needs vary greatly--especially in our younger years. However, as we come of age, our daily magnesium intake and needs stay pretty consistent. 

In fact, most adult males need roughly 410-420 mg of magnesium per day--regardless of whether they’re 21 or 55. For women, it’s a similar story, but with slightly smaller values.

Adult women require roughly 320-360 mg per day. And, perhaps as no surprise, the daily recommended intake goes up if you’re an expectant mother. For all you moms-to-be, that means getting in a minimum of 350-360 mg of magnesium per day. 

Which Magnesium Blend is Right for You?

At Solaray, we make dozens of supplement and mineral blends with magnesium. There are various blends of magnesium supplements we recommend that largely depend on your individualistic needs and health goals. 

In fact, if you’re strictly looking for a boost in your magnesium intake, we have three great blends of magnesium that can help support your body in various ways. 

Magnesium Glycinate

This blend is unique because it’s formulated with an amino acid blend. The goal here is to give your body the best in terms of absorption and bioavailability. Magnesium glycinate may also provide excellent nutritive support for healthy heart, nerve, circulatory, and muscle function.

solaray magnesium glycinate

Magnesium Citrate

Our magnesium citrate is blended with citric acid and is specially-formulated for people with low stomach acid & intended to improve mineral bioavailability. Magnesium provides nutritive support for a healthy cardiovascular system, healthy nerve function, and healthy muscles.

solaray magnesium citrate


Solaray’s Magnesium blend is a unique product. The minerals are blended with citric acid, whole rice concentrate, glycine, as well as aspartic acid. The end result is designed to be a more absorbable, chelated supplement. We also throw in a blend of organic alfalfa, organic rice extract, & parsley and citric acid for added nutrition support.

solaray magnesium